The best all-day energy breakfast recipes

Chances are your mother has been telling you that breakfast is the most important meal of the day. Yet one of the biggest mistakes women make is skipping breakfast or choosing the wrong kinds of foods to eat.

By the time you wake up in the morning, your energy reserves have depleted by nearly 80 percent. Without the right food to fuel your body, your metabolism can plummet – making it difficult to lose weight. The following breakfast recipes contain just the right balance of fat-fighting nutrients to keep your blood sugar sustained throughout the day, helping you to lose weight and feel fuller for longer stretches of time.

Vanilla, Ginger, and Mango Smoothie

Ingredients

1 cup of vanilla yogurt (low-fat)

½ of a peeled mango, chopped (yields about ½ cup)

4 ounces of soft tofu

1-2 tablespoons of flaxseed

1 teaspoon of flaxseed oil

Dash of cardamom

1 teaspoon of ginger

PreparationMix together the yogurt, mango, tofu, flaxseed, and ginger in a blender or magic bullet. Add the flaxseed oil and blend through. Add a pinch of cardamom. Puree the mixture until it is free of lumps. Serve on ice or in a glass with a slice of mango.

Broiled Egg and Spinach Sandwich

Ingredients

1 whole wheat muffin (English) sliced in half

1 hard-boiled egg, sliced in thirds

¼ cup fresh spinach, cooked

1 slice of fresh tomato (optional)

1 tablespoon omega-3-rich, light mayonnaise

Sprinkle of sea salt

Pinch of black pepper

PreparationPlace half of the muffin in a toaster oven or on pan to boil. Toast the bread. Top the open-faced bread with spinach, lay the egg slices over the top of the spinach. Dollop mayonnaise on top. Lay a slice of tomato (optional) over the top. Sprinkle with salt and pepper.

Place the sandwich under a broiler for 2-3 minutes or until the top is browned.

P B & J Pancakes

Ingredients

1 whole wheat pancake (homemade or frozen)

1-2 teaspoons of honey

½ teaspoon of cornstarch

¼ cup blueberries (fresh or frozen)

1 tablespoon of natural peanut butter

PreparationCook the pancake as instructed on the back of the box or package. If crispness is desired, place the pancake in a toaster oven. While the pancake is cooking, place the honey and cornstarch in a small bowl and stir. Add in the blueberries. Place the bowl in the microwave and heat for about 60-90 seconds. Once the mixture is bubbling and thick, it is done.

Spread the peanut butter on the top of the pancake and top with the heated blueberry mixture.

Simple Yogurt Parfait

Ingredients

2 tablespoons of dried fruit (your choice)

2 tablespoons of flaxseed meal

2 tablespoons of raw and roasted almonds, or other nuts (chopped)

1 cup of no-sugar plain yogurt

A pinch of cinnamon and brown sugar

PreparationMix the dried fruit and flaxseed meal together until blended. Add the nuts and mix well. Pour the yogurt mixture into a glass or parfait container and serve. Spring the top with cinnamon and/or brown sugar to taste.

The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.